Tuesday, February 20, 2007

vanilla yogurt with pistachios and pineapple chunks

This is a simple yet tasty dessert that can be made in no more than 2 to 3 minutes! The sweetness of pineapple combines perfectly with the creamy vanilla yogurt and and the crunchy pistachios!
Vanilla yogurt and pistachios
pineapple chunks

1 serving

1 cup pineapple chunks
1/4 cup vanilla yogurt (I used Activia 3.5% m.f.)
10 pistachios, choopped
  1. Place the pineapple chunks on a plate.
  2. Garnish with yogurt.
  3. Sprinkle the pistachios.
  4. Enjoy!
Nutrition facts
[for 1 serving]
180 calories, 6 g fat, 1.8 g saturated,
31 g carbs, 2.6 g fiber, 4.5 g protein

Saturday, February 17, 2007

vegetarian chili

This vegetarian chili is a favorite of my boyfriend and I cook big batches so I always have some ready in the freezer! Of course, I use my favorite bean, black bean, but I also use crumble tofu so I get a delicious healthy comforting meal!

.Vegetarian chili
12 servings
2 tablespoons olive oil
2 large onions, chopped
1 1/2 red bell pepper, diced
1 zucchini, diced
2 x 28 oz canned diced tomatoes
1 pound tofu, crumbled
6 cups cooked black beans
2 cups frozen corn kernels
2 tablespoons chili powder
salt and pepper to taste
  1. In a large skillet, heat the olive oil.
  2. Add the onions and cook until transparent.
  3. Add the bell pepper and zucchini. Cook 3 to 5 minutes.
  4. Add the tomatoes, tofu, black beans, corn, and seasonings.
  5. Simmer at medium intensity about 30 minutes.
  6. Serve with corn tortilla chips and garnish with a little cheese!
Nutrition facts
[for 1 serving]
269 calories, 5 g fat, 0.8 g saturated,
44 g carbs, 11 g fiber, 15 g protein

Wednesday, February 14, 2007

mini chocolate cheesecake for valentine's day

Happy valentine's day! Whether you have a lover or not, chocolate is definitely a must for everyone today! That might sounds like an excuse, but chocolate has antioxidants, doesn't it?
Mini chocolate cheesecake
[10 servings]

3/4 cup oat flakes
1/4 cup sugar
2 tablespoons cocoa
3 tablespoons non-hydrogenated margarine
8 oz light cream cheese
1/4 cup sugar
1/4 cup cocoa
1 egg
2/3 cup chocolate chips
1/4 cup light sour cream (5.5% m.f.)
1 1/2 teaspoon sugar
  1. In a food processor, grind the oat flakes. Add the sugar, cacao, and margarine and blend until coarse.
  2. Press the crust in a muffin pan.
  3. Melt 1/3 cup chocolate chips in the microwave oven for 60 seconds. Stir. Heat another 30 seconds if necessary, until melted.
  4. In another bowl, cream the cream cheese. Add the egg, sugar, and cacao and blend until smooth.
  5. Add the melted chocolate chips. Blend until smooth.
  6. Add the other 1/3 cup chocolate chips and blend.
  7. Pour the cream cheese mixture over the crust.
  8. Bake in a preheated oven at 350°F for 15 minutes.
  9. Take off from the oven and let cool.
  10. In another bowl, mix the sour cream and the 1 1/2 teaspoon sugar.
  11. Spread over the mini chocolate cheesecake.
  12. Garnish with the raspberries and share with the people you love!
Nutrition facts
[for 1 serving]
258 calories, 14 g fat, 7 g saturated,
28 g cabs, 1.6 g fiber, 6 g protein

Monday, February 12, 2007

green tea tapioca

Tapioca is one of my favorite dessert! Besides being delicious, tapioca is low in fat and calories while being loaded with calcium and protein. This dessert is definitely a winner! Here, I added a touch of matcha green tea, and it's sooo good!... if you love green tea! However, some people, like my boyfriend for example ;) , might think it has a hay taste...
Well, good! That makes more for me!!!

Green tea tapioca
6 servings
3 cups milk (1% m.f.)
1/4 cup sugar
1/4 tapioca pearl
1 egg, beaten
2 teaspoons matcha green tea
  1. In a medium saucepan, combine all the ingredients and heat over medium intensity.
  2. Stirring constantly, bring the mixture to a boil and let simmer 1 minute.
  3. Take off from the heat and let cool.
  4. Serve warm or cold.
Nutrition facts
[for 1 serving]
117 calories, 2 g fat, 1 g saturated,
20 g carbs, 0 g fiber, 5 g protein

Sunday, February 11, 2007

vegetarian mexican tortillas

This is another fast and easy recipe you can costumize according to the food you have on hand! Sour cream, avocado, black beans, salsa, red onion, yellow bell peppers and shredded mozarella served on a whole-wheat tortilla make a nutritious and satiating meal!

It seems that black bean is my favorite bean... I'm always using black beans!!! I like them because they are smaller and less starchy. Moreover, they are ranked #1 in the legume category for their antioxidant content! For you information, I think red kidney beans are second. Feel free to use any bean that please your own taste buds because legumes are so good for your health anyway! Low in fat, full of fibers and packed with proteins, beans are definitely the perfect substitute for meat.

Vegetarian mexican tortillas

1 serving

.1 10'' whole-wheat tortilla
1 tablespoon light sour cream (I used Liberty 5.5% m.f.)
2 tablespoons salsa
1/4 cup mashed avocado
1/3 cup black beans
bell peppers, sliced
red onion, sliced
lettuce, chopped
2/3 oz shredded part skim mozarella
  1. Spread the sour cream, salsa, and mashed avocado (guacamole) on the whole-wheat tortilla.
  2. Garnish with the balck beans and veggies.
  3. Sprinkle with the shredded cheese.
  4. Roll up and enjoy!
Nutrition facts
[for 1 serving]
414 calories, 17 g fat, 3.7 saturated,
54 g carbs, 13 g fibers, 15 g protein

Saturday, February 10, 2007

vegetarian pizza

Pizza is often considered as an unhealthy fast-food, but it doesn't have to be! When it's filled with veggies, and not loaded with processed meat and full-fat cheese, pizza can really be healthy! Sometimes I use whole-wheat tortilla for a quick pizza when I'm in a hurry, but when I have a little time, actually no more than 45 minutes are required, I do the real stuff: homemade whole-wheat pizza dough... mmmmm!

Whole-wheat pizza dough
for a 12" pizza
3/4 cup whole-wheat flour
3/4 cup all-purpose flour
2 1/4 teaspoons quick-rising yeast
1/2 teaspoon garlic salt (or regular salt)
1 teaspoon dried basil
1/4 teaspoon sugar
2/3 cup hot water (~120°F)
2 teaspoons olive oil
  1. In a large bowl, combine the flours, yeast, salt, basil, and sugar. Mix well.
  2. In another bowl, combine the hot water and olive oil.
  3. Add to the flour mixture and blend with a wooden spoon. Use your hand if necessary and work the dough until the formation of a ball.
  4. Cover with a damp towel and let rise for 20 to 30 minutes.
  5. Roll the dough into a 12" inches wide circle.
Vegetarian pizza
8 slices
1 12" pizza dough
1 cup marinara sauce
4 garlic cloves, minced
1/2 red onion, sliced
1/2 cup mushrooms, sliced
1/2 orange bell pepper, sliced
1 cup shredded part skim mozzarella
1/4 cup feta cheese
1 teaspoon dried basil
  1. Spread the marinara sauce on the pizza dough.
  2. Place all the ingredients and garnish with the cheeses and basil.
  3. Bake, preferably on a pizza stone, in a preheated oven at 425°F for about 15 minutes or until golden.

Nutrition facts
[for 1 slice]
203 calories, 7 g fat, 4 g saturated,
23 g carbs, 3 g fiber, 12 g protein

Friday, February 09, 2007

chocolate and peanut butter treats

Mmmm! Doesn't it look good? I adapted this recipe by substituting the flour by whole-wheat flour and by cutting the amount of butter and sugar, but I promise you no-one could tell!!!
Chocolate and peanut butter treats
28 treats
1 1/2 cup whole-wheat flour
1/2 cup unsweetened cocoa powder
1/2 teaspoon baking soda
1/3 cup butter
1/3 cup brown sugar
1/3 cup sugar
3/4 cup peanut butter
1 egg
2 tablespoons milk
3/4 cup powdered sugar
  1. In a large bowl, mix the flour, cocoa, and baking soda.
  2. In another bowl, blend the butter, brown sugar, sugar, 1/4 cup peanut butter, egg, and milk until smooth.
  3. Add to the flour mixture and combine until homogeneous.
  4. Shape the dough into 28 balls.
  5. In another bowl, combine the remaining 1/2 cup peanut butter and the powdered sugar and mix until smooth.
  6. Shape into 28 balls.
  7. Halve a cocoa ball and place a peanut butter ball between. Flatten and place on a cookie sheet covered with parchment paper.
  8. Bake in a preheated oven at 350°F for 8 minutes.
Nutrition facts
[for 1 treat]
120 calories, 6 g fat, 2.3 g saturated,
15 g carbs, 2 g fibers, 3 g protein

Wednesday, February 07, 2007

pita chips

What a wonderful snack idea!!! Pita chips can be bought, but why don't make them yourself! It really is easy to do and believe me, you'll love to munch on them for snack, dipped in hummus, and you'll want to trade your bag of potato chips when renting movies! Here, I made plain pita chips, but you can easily customize them to your own taste! Garlic, salt, peper, herbs... you're the cook!
Pita chips
1 serving

1 whole-wheat pita bread
olive oil (facultative)
salt, pepper, garlic powder, etc. (facultative)
  1. Preheat oven to 375°F.
  2. Halve the pita and cut it in triangles.
  3. If desired, brush one side of the pita with olive oil and sprinkle with your favorite seasonings.
  4. Place in a single layer on a baking sheet and bake about 10 minutes or until crispy and lightly golden.
  5. Enjoy!!!
Nutrition facts
[plain pita chips from 1 pita bread]
120 calories, 0.5 g fat, 0 g saturated,
24 g carbs, 3 g fibers, 5 g protein

Tuesday, February 06, 2007

italian tomato pasta

Another easy pasta recipe that is really a cinch to make! In less than 20 minutes, you have a delicious Italian meal. Okay... I agree... maybe using whole-wheat pasta and sneaking in zucchini and bell peppers is not traditionally done in Italy, but maybe they wouldn't even notice since it's really, really, really good!

Italian tomato pasta
4 to 6 servings
1 package (375 g) whole-wheat penne
2 tablespoons olive oil
28 oz canned whole Italian tomatoes (preferably Pastene)
4 garlic cloves, minced
1 bell pepper, sliced
1 zucchini, sliced
6 tablespoons parmesan, grated
  1. Cook the penne until aldente.
  2. In a large skillet, heat 1 tablespoon olive oil and cook the garlic until fragrant.
  3. Add the canned tomatoes.
  4. In another skillet, heat 1 tablespoon olive oil and cook the bell pepper and zucchini.
  5. Drain the pasta and add to the tomato sauce with the vegetables.
  6. Serve immediately and sprinkle with grated parmesan.
Nutrition facts
[for 1/6 recipe]
333 calories, 7 g fat, 1,7 g saturated,
59 g carbs, 9 g fibers, 14 g protein

Monday, February 05, 2007

peanut butter and flaxseed chewy bars

These easy and yummy power bars make a perfect snack for busy people. Prepare them and wrap them individually so you can grab one when needed! I used puffed rice cereals made from whole rice grain to boost the fiber content, ground flaxseed to add omega-3, and peanut butter for its protein and good fat... and I'm sure that will please all the peanut butter fans out there!
Peanut butter and flaxseed chewy bars
8 servings
1 tablespoon non-hydrogenated margarine
1/3 cup peanut butter
2 cups marshmallows
1 cup low-fat granola cereals
1 cup puffed rice cereals
1/3 cup ground flaxseed
1/3 cup dried fruits (facultative)
  1. Put the margarine, peanut butter, and marshmallows in a large saucepan and melt over medium intensity.
  2. Wehn melted, turn off the heat and add the granola cereals, puffed rice cereals, ground flaxseed, and dried fruits if desired. Stir.
  3. Spread the mixture in a 8 x 8 coated baking pan and press lightly.
  4. Let cool and cut into 8 bars.
Nutrition facts
[for 1 bar (without dried fruits)]
205 calories, 8 g fat, 2 g saturated,
31 g carbs, 4 g fiber, 6 g protein